2 Rounds of: EMOM x 3, 45 sec Plank EMOM x 3, 12/9 Cal Row -Rest 1 minute- 2 Rounds of: EMOM x 3, 10 Dbl KB Deadlifts EMOM x 3, 12/9 Cal Row -Rest 1 min- 2 Rounds of: EMOM x 3, 15 Box Jumps EMOM x 3, 12/9 Cal Row
Thursday
Metcon (AMRAP - Rounds and Reps)
Amrap x 8 minutes 8 Pull-Ups 8 Box Jumps 8 Weighted Reverse Lunges 8 KB Power Cleans -Rest 2 minutes- 15 minutes to build to a tough set of: 1 Squat Clean + 3 Front Squats -Rest 2 minutes- Repeat Amrap, pick up where you left off
Squat Clean (Weight)
Friday
Metcon (AMRAP - Reps)
2 Rounds 1:30 of each movement: Alt DB Snatch Toes-to-Bar Burpees *30 sec rest between movements -Rest 2 minutes- 10 minutes to build to a tough Bench Press Triple -Rest 2 minutes- Amrap x 8 minutes 8 Alt DB Snatch 6 Toe-to-Bar 4 Burpees
Bench Press (Weight)
Saturday
Metcon (AMRAP - Reps)
Teams of 2 35 minute running clock... For Time: 42-30-18 Hang Power Cleans Wall Ball Shots EBC -Rest 3 min- For Time: 42-30-18 Deadlifts Push Press Cal Row
*When you finish, rest 3 min and complete again using 21-15-9 rep scheme (no 3 min rest inbetween).